Fascitiitis Fighter Exercise Libary

Two leg heel raise
This is a great starting point if you cannot tolerate a single leg raise to begin with. You can use two legs to raise up and lower down.

Single leg heel raise progression
Once tolerated a single leg raise increases load. Use a stick or wall for balance.

Single leg heel raise with progressive weight
As load tolerance improves on single leg raise a gradual increase in weight is used by holding a weight in one hand or filling a backpack with weight/books. Use a stick or wall for balance control.

Balance + foot and ankle muscle activation
Stand lengthways along the R2 hump with toes splayed across hump. Try to maintain balance as able.

Straight knee and bent knee stretching with plantar fascia stretching
With the toes extended, you can then perform calf stretching to increase calf and plantar fascia stretch. You can apply both a a bent knee and straight knee stretch for targeting the different calf muscles. Stretch should be comfortable.